Wednesday, December 22, 2010

Let the Half Training Begin

Ok - here is the training plan that I am following to prepare for my half at the end of March.   I wanted a 12 or 13 week program so have modified the 12 wk Novice plan on www.halhigdon.com

 
Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
(Dec 27-Jan2)
5K run Cross train 40 mins 5K run
Cross train 40 mins
5K Run (Resolution Run)
Rest
6.5K Run
2
(Jan 3-9)
Cross train 40 mins
5K run
Cross train 40 mins
5K run
Cross train 40 mins
6.5K run
Rest
3
(Jan 10-16)
Cross train 40 mins
5.5K run
Cross train 40 mins
5.5K run
Cross train 40 mins
8K run
Rest
4
(Jan 17-23)
Cross train 40 mins
5.5K run
Cross train 40 mins
5.5K run
Cross train 40 mins
8K run
Rest
5
(Jan 24-30)
Cross train 40 mins
6.5K run
Cross train 40 mins
6.5K run
Cross train 40 mins
10K run
Rest
6
(Jan 31- Feb 6)
Cross train 40 mins
6.5K run
Cross train 40 mins
6.5K run
Cross train 40 mins
5K run
Rest
7
(Feb 7-13)
Cross train 40 mins
7K run
Cross train 40 mins
7K run
Cross train 40 mins
11K run
Rest
8
(Feb 14-20)
Cross train 40 mins
7K run
Cross train 40 mins
7K run
Cross train 40 mins
13K run
Rest
9
(Feb 21-27)
Cross train 40 mins
8Krun
Cross train 40 mins
8Krun
Cross train 40 mins
10K run
Rest
10
(Feb 28-Mar 6)
Cross train 40 mins
8K run
Cross train 40 mins
8K run
Cross train 40 mins
14.5K run
Rest
11
(Mar 7-13)
Cross train 40 mins
8K run
Cross train 40 mins
8K run
Cross train 40 mins
16K run
Rest
12
(Mar 14-20)
Cross train 40 mins
5K run
Cross train 40 mins
5K run
Cross train 40 mins
10K run
Rest
13
(Mar 21-27)
Cross train 40 mins
6.5K run
Cross train 40 mins
3.5K run
Cross train 40 mins
Half Marathon
Rest



Now I just have to figure out some sort of eating plan to go along with it so I can start blasting off the last 25lbs while I do this.  Oh - and I decided that this half is just to keep me motivated to run through the winter.   So I will not be doing speed or hills (besides - the ice over the winter would make both borderline dangerous).  I am going into this with no time goal.  My goal is to finish and to run consistently throughout the entire race.

2 comments:

  1. Nice! Go you!! :)

    I hear you on the ice. I'm cringing at the idea of a treadmill winter.

    ReplyDelete
  2. Thanks :)

    We came really REALLY close to buying a treadmill a couple of weeks ago but decided not to until we have the money saved. Living in a town where no one shovels their walks should make this interesting...at least my long runs will be int he city on a plowed pathway. And I will finally get a chance to try out my new traction aid thingys that go over my shoes!

    ReplyDelete

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